got a few more reps in the later sets then I did last week. Will use 50k and do an 8x8 next week. That'll suck. I'm hoping my legs won't be as sore after this as they were last week. Couldn't walk properly for 3 days.

Leg Curls/Clam Raise

65k x 10/875k x 10/865k x 10 then drop set, forget what I did/8

not much to report here really. Clam raises felt a bit less awkward this week.

Good mornings

20k x 2030k x 2040k x 20

don't really feel much of anything doing these. I dunno why, might go back to RDLs...

very pushed for time today so just trained arms. Will train legs tomorrow, shoulders Saturday.

Pushdowns/hammers

12.5k x 12/10k x 1015k x 12/12k x 812.5k x 12/10k x 12

the pushdowns really sneak up on you. First couple of reps are super easy then the lactic acid strikes from out of nowhere. Hammers were weaksauce as ever.

Reverse Grip Pushdowns/Cable Curls

10k x 15/12.5k x 1012.5k x 15/15k x 1010k x 15/17.5k x 10

heavier on the RGP next time

PJRs/Reverse Curls

20k x 12/20k x 1225k x 10/20k x 12

someone was using the dumbells I wanted so I just grabbed an empty bar and did some reverse curls. Forgot how much I like them, may just do them from now on.

Done. Feel a bit dirty coming into the gym and just training arms but I only had like half an hour for a workout so there wasn't a lot else I could've done. Also, it's pretty good fun just coming in and pumping up your arms...

the 90 for 3 is an unanticipated PR for paused front squats. Couldn't do my GVT style squats as the gym was too busy so I had to let folk work in. Not a big deal, happy about my performance on these. My paused squat is almost as strong as my regular squat. Very odd.

Leg Curls/Clam Raise

65k x 10/875k x 10/885k x 8/8

I love this superset

RDLs

60k x 2080k x 20100k x 10

I can't make up my mind about these. Don't really feel them all that much in my hamstrings but I guess something has to be lifting the weight. Feels like more of a grip exercise than anything else.

and we're done. Didn't do any lateral delt work because my shoulders were a bit achey after Saturday so decided just to let them chill. Only doing three exercises is a bit lazy but it was ten sets which is enough for one bodypart methinks.

kind of annoyed I didn't get at least 3. Ah well, it's my first time squatting heavy since before xmas so it's probably fair enough that I didn't hit a PR... Think I'll do higher reps next week to give my back and knees a bit of a break.

Paused Front Squats

40k x 1050k x 1060k x 10

this was much harder than I thought it'd be. The last set at 60k almost didn't happen.

Leg curls/Clam Raises

65k x 10/875k x 10/885k x 8/8

Well this was an experience. Managed to put my goddam back out doing the leg curls! Was jerking like an idiot trying to get ten reps at 85k and it just went. It's my own fault. Considering I am this board's biggest proponent of controlling and squeezing reps, there's a painful irony in my injuring myself lifting like an idiot. Ah well, lesson learned I suppose. Going to drop the weight right down on leg curls and go for a 2 second contraction for each rep.

Done. Not a great workout this, crap strength on the front squats and a bull$h1t back injury from the leg curls. Oh well, next week will be better.

This is a chest supported machine which I decided to use because my back hurts from yesterday's leg curl farce. It was supposed to be a rear delt row but I felt it much more in my back muscles. On the plus side, it makes for a really strong contraction so I think I'll leave it in. Can never have too much upper back.

Rear Delt Fly

12k x 3014k x 2512k x 30

3 reps on the RDFs means heavier weight from now on. So it'll be 14/16/14 from now on.

Lateral Raises

10k x 1212k x 1010k x 12

think I might have to change how I do this. Was reading an interview with a bodybuilder whose shoulders were 5x the size of mine and he only uses 8k dumbells for sets of 10... Makes me think I could benefit from going much lighter and controlling the reps better. I'll give it a try next week.

BTB Cable Laterals

2.5k x 15 x 3

this is a great way to finish off the delts

Done. Happy enough with the workout. Machine row is staying in for a few weeks and I'm going to try lighter, slower, more controlled laterals and see how that goes.

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